Breakfast before your early morning run?

A few people have asked if missing breakfast before going for a run is a big deal, well, here’s our response. 

Cardiff sports nutritionSome people feel they can get away with not eating anything before their morning run, but I guarantee that unless they are fuelling during their run, then they’re not getting in an optimal training session. Studies show that people who train without eating anything run at a slower pace AND it feels much harder than it should.
In saying that, it doesn’t have to be a full English breakfast. Something simple and light will suffice, perhaps some toast (with peanut butter), some Greek yoghurt, a small bowl of porridge or cereal, some fruit, a smoothie or even a few small bites of an energy bar; all washed down with a glass of water. Simple. 
Remember, by fuelling your run correctly you’ll feel better during your run, you’ll be getting in a much better workout and you’ll recover much quicker. Eating something is much better than eating nothing! 

Porthkerry 5: multi-terrain running race

This morning Mark took part in the Porthkerry 5, it's a 5 mile off road (multi-terrain) running race held in Porthkerry Park, near Barry. Porthkerry 5It's a tough race, all off road, with some tough, tough hills thrown in at several points in the race, plus some running on grass and a short section on the beach just to spice things up a bit!

Mark was using this race as a training race in the run up to his 'A' race of the season (a triathlon in Holland in July as part of the GB off-road triathlon team) and managed a very creditable 7th pace in a very large field of runners!

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Open water swim training for triathlon

With the triathlon season almost upon us, and many more people deciding to undertake bigger and longer triathlons, I thought it would be timely to highlight a few tips and tricks regarding the open water aspect of triathlon.

Because open-water swimming includes many variables that differ from normal pool swimming, the only way to get better is to practise; therefore you must get out and swim more in the open water. This is one of the biggest fundamentals of open water swimming, nonetheless, here are my top tips to help you excel at your next open water triathlon race:

1. Train in the open water
If you have a race in the open water, then you must train in the open water! Do not use the triathlon race itself as your first open water swim session, if you do you’re setting yourself up for disaster.

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7 tops tips for healthier and fitter living


Fitness Cardiff

More and more people these days are getting sedentary jobs instead of physical jobs. Sitting in office chairs all day long has become the norm for many of us. The stress, busyness and rush make us forget about regular food, instead we stuff our stomachs with convenient pre-packaged fast food and sugary drinks, which don't do anything good for our bodies.

As a result of such crazy life rhythm, we rarely find time for exercises, gyms or balanced nutrition. As a matter of fact, it's one of the reasons why there are now more that 60% of U.S citizens that are overweight. However, it is possible to change your lifestyle and lose your weight if you are willing to.
These 7 day-to-day life tips provided below will help you to drop your extra pounds, become more energetic and healthier.

1. Drink More Water
Our bodies need a lot of water. Water removes waste from our organisms and carries various nutrients into all our organs and cells. Your body also loses water by using it for various processes within the body. For this reason you have to replace it and drink water more often than you are used to. Start your day with a glass of water in the morning. Drink a glass of water before any meal. Take a bottle of water with you when you go to work. Your body needs approxim
ately 3-5 liters of water during one day. So don't hesitate to drink plenty of water wherever and whenever you can.
Read more: 7 tops tips for healthier and fitter living

Running Technique Workshop

Cardiff run technique course

Our running technique workshop is returning to Cardiff! How would you like to run faster, with less effort? With our Learn To Run workshop you’ll learn effective running technique that allows you to run more efficiently, with fewer injuries and best of all, faster! Once you've mastered these new running skills you’ll enjoy a far more active lifestyle and gain great health benefits whilst enjoying the wonderful sport of running. 

Personal trainer John Bruno and running coach Mark Whittle have teamed up to present this amazing workshop. The workshop is primarily aimed at beginners, novices and improvers, so fitness levels aren’t important; our goal is to teach you the steps, principles and drills for you to become more successful at running. 
Read more: Running Technique Workshop